Spider Crawl

Spider Crawl is a compound strength exercise using body only that trains the abdominals.

Open in MyoAmigo →

Primary muscles: Abdominals

Secondary muscles: Chest, Shoulders, Triceps

How to do it

1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
3. Return this leg to the starting position and repeat on the opposite side.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Spider Crawl from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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